Strength and Stamina After 50: Senior Fitness Tips

by Barry Hill
Strength and Stamina After 50: Senior Fitness Tips

“If you snooze, you lose.” “Move it, or lose it.” These clichés carry a note of warning, particularly for those of us who have entered our next fifty years of life.


As we age, our bodies begin to deteriorate if we don’t condition them – bones become more brittle, muscles shrink, and our ligaments and other working parts don’t bounce back from injury as quickly as they used to. Some of this is just part of getting older, but there’s a lot we can do to stave off some of the effects and results of aging, to live a longer, healthier ‘next fifty’.

Here are some senior fitness tips to help to improve your strength and stamina…

  • Mix it up. You will likely get bored quick and fall short on your workout routine if all it entails is a daily trip to the treadmill at the gym. Mix up your fitness regimen with a variety of movement-heavy activities, like climbing stairs, swimming, yoga, cycling, dancing, tennis, Zumba or even gardening.
  • Do something every day. Even if it’s just going for a walk around the block, set some time in your schedule every single day to move and be active.
  • Don’t be afraid of weight lifting. Weights aren’t just for the high school jocks or body builders! Weight lifting is an excellent way for people of all ages and fitness levels to build strength and condition healthier bodies. You can start small to increase your strength by training with resistance bands, and then move up to weights when you feel more comfortable.
  • Focus on heart rate. Blood pressure becomes a bigger concern as we age, so it’s important to give your heart the exercise it needs to stay healthy. Build your stamina by doing endurance activities for at least 30 minutes most days of the week. Endurance activities are exercises that keep your heart rate and breathing up for a longer period of time (such as jogging or cycling).
  • Remember your muscle groups. As you build strength by lifting weights or other activities, make sure to work on each of your major muscle groups, not just one! A good rule of thumb is to do exercises (like weight lifting) to build strength at least two times each week per muscle group, and to alternate the muscle groups you are working out (not the same group two days in a row).

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